Easy meat recipes

Meat tastes good and is quite healthy in a balanced diet. But what about the quality – what else can we eat? We’ll tell you everything you need to know about the different types of meat and give you a few simple meat recipes!

It doesn’t matter whether it’s chicken breast or lamb – both provide many nutrients and have their place in a healthy diet. Our organism utilizes protein, minerals and vitamins from animal sources particularly well. Too much meat is unhealthy, we know that. But how much is “too much”? In Germany, men eat more than 100 grams a day twice as much meat as women. Both are recommended just 300 to 600 grams per week. Too much or too high-fat meat products raise cholesterol levels with their saturated fat, raise uric acid levels – which can trigger gout – and simply provide too many calories. Low-fat products such as chicken breast or tender fillet, on the other hand, save calories, but still offer the good ingredients and taste delicious.

Also interesting: How healthy is meat?

The different types of meat

PORK
Pork tenderloin and schnitzel contain three times less fat than a cutlet, namely only 2 percent fat. 22 percent protein. They also provide vitamin A for cell formation, niacin for more energy, B6 for a strong immune system, B12 for metabolism, iron for blood formation and zinc for wound healing.

BEEF
The fillet contains about 4 percent fat and 22 percent protein. At 12 percent, minced meat is significantly richer in fat. Tender fillet is rich in vitamin B1 (promotes growth) and niacin, vitamin B6, B12, iron, zinc. It also provides fluorine to strengthen teeth and bones and potassium for energy metabolism.

By the way: Until now, there was an unwritten consumption rule that pork must always be well-done, but beef fillet can also be eaten medium. More and more often, however, it is being advertised that the pork fillet should also be roasted pink.

LAMB
The tender fillet contains only 4 percent fat and 22 percent protein. It is rich in vitamin B12, niacin, iron, zinc and fluorine. Lean lamb is not only suitable for pan frying, but also for stewing.

Recipe: Roasted leg of lamb with lemon and puree

POULTRY MEAT
With around 1 percent fat, chicken and turkey breast are among the lowest-fat meats. In return, they provide a full 24 percent of protein for our muscles. However, poultry meat with skin has 10 percent more fat. In addition, poultry contains vitamin B1, B2, niacin, vitamin B6, zinc.

VEAL Fillet
or escalope of veal provides 27 percent protein and 4 percent fat. The content of niacin, vitamins B6, B12, iron and zinc is comparable to that of pork.

WILDFLEISCH

Venison is usually very lean and therefore low in calories. Furred game has an average of only 110 kcal per 100 g of meat, feathered game around 150 kcal. In addition, game meat contains 23 percent a lot of protein and thus clearly more than many other types of meat.

Quality instead of quantity
Meat scandals, cheap offers, genetic engineering in feed, global warming: there are good reasons to eat less meat. Nevertheless, meat is nutritionally valuable. If you pay attention to a few things when shopping, you can enjoy your Sunday steak with a clear conscience. Breeding and origin are important: the animals should be kept and fed in a manner appropriate to their species and should have grown up and been slaughtered as close as possible – long transport routes torment the animals and pollute the environment.

No cheap offers – because this meat comes from intensive fattening with cheap feed and little exercise for the animals. In the past, the consequences of cheap meat production included the BSE scandal and dioxin residues. “Quality instead of quantity” is the solution. Species-appropriate animal husbandry such as free-ranging animals, longer fattening periods and natural, home-grown feed are more expensive, but lead to better quality and prove to be more sustainable: “Less meat, but better” is good for health – and for the climate. Because this reduces the emission of carbon dioxide and methane. It doesn’t always have to be “organic” – your trusted master butcher also offers good quality from regional suppliers. However, the “organic” seal helps to find meat in the supermarket,

Also interesting: meat consumption from A to Z

How do you recognize good meat?

You can recognize good meat by the fact that it is firm and gives slightly when pressed with a finger. It smells pleasantly fresh and has a slightly shiny surface. Good meat can also be recognized by its color – pork should be pink to light red, beef should be light to medium red. Since fresh meat is one of the perishable foods, you should not store it in the refrigerator for more than a few days. However, how long meat can ultimately be kept depends on the individual variety, the cutting method and the temperature in the refrigerator.

Of course you can also work with frozen meat. Here, however, it is particularly important to thaw it properly again, otherwise microbiological processes will be set in motion very quickly. It is also important to process the meat promptly. It is best to take the meat out of the freezer the evening before and remove the packaging if necessary. Then place well covered on a plate in the fridge.

Season the meat properly

Meat is not just meat – so every type of meat has to be seasoned differently. We will tell you which spices go well with which meat:

Pork is best seasoned with spices such as chili, curry, paprika, pepper and salt. Herbs such as thyme, oregano and rosemary also go well with pork.

Poultry can be flavored in many different ways. It tastes particularly delicious as a fillet with curry, turmeric, paprika and coriander. Mugwort, thyme and rosemary go particularly well with duck and goose.

Beef is best seasoned with spices such as pepper, mustard, rosemary, thyme, bay leaf, marjoram, parsley, garlic, coriander and allspice.

Would like more? In our gallery we show you delicious meat dishes!

Which side dishes go well with which type of meat?

When it comes to the side dishes, you should also make sure that they harmonize well with the respective type of meat:

Roasted baguette and herb butter go just as well with a hearty steak as fries or baked potatoes.

Poultry goes very well with fresh salad and rice. Roasted vegetables are also a delicious side dish.

Venison is excellent with noodles, dumplings or spaetzle. Croquettes also go very well with popular classics such as goulash & Co.

Potatoes in all possible variations also go well with pork . Beans in bacon, coleslaw or red cabbage are also particularly popular.

Which wine goes with which meat?

The choice of wine also depends on the type of meat. A Pinot Gris goes well with pork fillet, and an uncomplicated red wine with a fried cutlet. A fresh, fruity white wine is recommended with the veal. With beef, you should definitely go for an intense red wine. The same goes for lamb.

Preparing meat – these are the do’s and don’ts

Do’s

• Rely on good quality
• Always rinse the meat under cold water first and then pat dry
• Pay attention to the correct cooking method – this can vary from variety to variety
• Prepare classics – roasts, roulades, goulash & Co. are still the most popular meat dishes that make every dinner a real treat

Dont’s

• Take the meat out of the fridge too late. Meat should be taken out of the fridge about 30 minutes before you cook it. This allows it to warm up to room temperature. Otherwise, the fibers of the meat will contract and it will become tough
• Impatience! Prepared meat should only be cut after a few minutes of rest. This allows the juice to be evenly distributed
• Eat burnt meat – it has been proven to be carcinogenic! According to German Cancer Research , heterocyclic aromatic amines are formed at the charred sites, which can cause clear tissue changes in the large intestine.

Coconut curry with turkey breast

Ingredients for 4 persons:

1 celery
300 g courgettes
200 g cucumber
1 mango
1 stick of lemongrass
400 g turkey breast
1 tbsp soybean oil
iodized salt
Pepper , freshly ground 200
ml vegetable stock (instant)
400 g coconut milk
1 tsp turmeric, ground
200 g basmati rice
1/2 bunch of Thai basil

1. Clean, wash and slice the celery. Wash zucchini and cucumber, cut in half lengthways and slice. Peel, stone and dice the mango. Wash lemongrass and cut in half lengthways.

2. Rinse the meat, pat dry, cut into strips. Heat soybean oil in a large saucepan. Fry the meat until crispy. Spice up. Add the celery and courgettes and sauté briefly. Add the broth, coconut milk, turmeric and lemongrass and cook for about 15 minutes.

3. Add mango and cucumber and cook for another 10 minutes. Cook the rice in salted water for about 12 minutes until al dente. Add basil. Taste and serve with rice.

ca. 35 Minutes – per Person 420 kcal, Fat: 5 g

Pork fillet with spring vegetables

Ingredients for 4 persons:

400 g kohlrabi
300 g green asparagus
250 g fennel
1 bunch of chives
2 tbsp olive oil
iodized salt Ground
pepper
150 ml vegetable stock (instant)
500 g pork fillet
100 g cream cheese

1. Peel the kohlrabi and cut into pieces. Wash the asparagus, cut off the ends, halve the spears. Wash the fennel and cut into strips. Chop the chives. Heat half the olive oil. Sauté vegetables in it. Season with salt and pepper. Add broth and cook for about 8 minutes.

2. Rinse and pat dry the pork tenderloin. Cut into wide slices. Heat the remaining oil. Sear the meat in it for about 4 minutes on both sides. Season with salt and pepper.

3. Add the cream cheese and chives to the vegetables. Stir in and heat up briefly. taste. Serve vegetables with medallions.

ca. 50 Minutes – per Person 330 kcal, Fat: 15 g

Carrots and onions with lamb fillet

Ingredients for 4 persons:

400 g lamb fillet
3 sprigs of rosemary
2 mace
3 tbsp olive oil
iodized salt ground
pepper
250 g carrots
200 g red onions
300 g red cabbage
100 ml red wine
50 g raisins

1. Rinse lamb fillet and pat dry. Pick and chop the rosemary needles. Crush nutmeg. Stir in 2 tbsp oil, salt and pepper. Mix in the lamb and marinate for about 30 minutes.

2. Peel and slice carrots and onions. Clean and chop the red cabbage. Heat the remaining oil in a saucepan. Sauté the red cabbage, onions and carrots in it. Season with salt and pepper. Add 100 ml water, red wine and raisins to the vegetables and cook for about 20 minutes.

3. Sear the meat in a pan for about 10 minutes on all sides. Remove and wrap in aluminum foil and let rest for about 5 minutes. Slice the meat and serve with vegetables.

ca. 30 Minutes – per Person 320 kcal, Fat: 14 g

Baked pork schnitzel

Ingredients for 4 persons:

500 g pork escalope
2 tbsp olive oil
iodized salt ground
pepper
2 small apples
100 g goat’s cheese (e.g. “Picandou”)
5 sprigs of basil
40 g pine nuts
200 g couscous
1/4 tsp ground cinnamon

1. Rinse pork cutlets and pat dry. Flatten something. Heat olive oil in a pan. Briefly sear the meat on both sides. Season with salt and pepper and place in an ovenproof dish. Preheat the oven to 180 degrees (convection: 160).

2. Wash, core and slice the apples. Spread on the schnitzel. Chop the goat cheese and spread it on top as well. Spice up. Place in the oven and bake for about 15 minutes. Pluck the basil leaves and roughly chop.

3. Roast the pine nuts in a pan without fat. Mix with couscous, cinnamon and 1/2 tsp salt. Pour 250 ml of boiling water over it and let it swell. Sprinkle schnitzel with basil and serve with couscous.

ca. 30 Minutes – per Person 560 kcal, Fat: 21 g

Simple meat recipes: fruity sliced ​​veal

ingredients for 4 persons

250 g bunched carrots
250 g brown mushrooms

Warm potato salad with beef fillet

Ingredients for 4 persons:

750 g small potatoes 300 g beef fillet 16 wooden skewers 1 clove of garlic 2 tbsp soy sauce
1 leek 200 g fresh spinach leaves 2 shallots 4 sprigs of tarragon 3 tbsp olive oil 3 tbsp light balsamic vinegar 100 ml vegetable stock (instant) 1 tsp mustard Ground pepper

1. Peel the potatoes, boil them in salted water. Rinse meat and pat dry. Cut into thin slices. Put on skewers. Peel and chop the garlic. Mix with soy sauce. Marinate the skewers in it for 20 minutes.

2. Clean, wash and chop the leek. Sort, wash and roughly chop the spinach. Peel and dice shallots. Crush the tarragon. Heat 2 tbsp olive oil. Sauté the leeks and shallots. Add the tarragon, vinegar, broth and mustard. Spice up.

3. Drain the potatoes, cut in half. Mix well with spinach and dressing. Spice up. Marinate for about 20 minutes. Heat the rest of the oil. Fry skewers in it. Spice up. Serve with potato salad.

ca. 50 Minutes – per Person 380 kcal, Fat: 13 g

Baked chicken breast

Ingredients for 4 persons:

1/2 unwaxed lemon
2 cloves of garlic
300 g onions
800 g chicken breast
4 sprigs of thyme
2 tbsp olive oil
iodized salt ground
pepper
1 stick of cinnamon
150 ml chicken stock
300 g thin ribbon noodles

1. Cut the lemon half into wedges. Peel garlic and onions. Halve the garlic. Cut onions into rings. Rinse chicken breast and pat dry. Wash and dry the thyme. Preheat the oven to 200 degrees (convection: 180).

2. Heat olive oil in a roasting pan. Fry the meat in it until crispy. Season with salt and pepper. Add the onions, garlic and cinnamon stick and sauté briefly. Add chicken stock, thyme and lemon. Leave to cook in the oven for about 20 minutes.

3. Cook tagliatelle in boiling salted water until al dente. pour off. Remove the chicken from the oven and serve with tagliatelle.

ca. 35 Minutes – per Person 560 kcal, Fat: 8 g